Sweet vs. White Potatoes; Dangers of Mycotoxins

Q: Are sweet potatoes better for you than white potatoes?

A: Potatoes come in many different shapes, sizes and colors and offer an array of nutrients at an affordable price. Recent research in the journal PLoS One in May 2013 revealed that potatoes offered the most nutrition-al bang for the buck, with higher fiber and potassium content at the lowest cost compared to other vegetables. According to the USDA’s National Nutrient Database, both white and sweet potatoes are low in so-dium and fat, and contain less than 115 calories per cup. They are both good sources of fiber, with about 4 grams per cup.

However, each of these tubers shines in different nutritional areas. White spuds are loaded with vitamin C, with 13.6 milligrams (mg) per cup, and potassium, with 610 mg per cup—and almost double the B-vitamin folate of their sweet cousin. On the other hand, the sweet potato’s golden orange flesh of-fers a beta-carotene bonus, supplying it with abundant vitamin A (18,869 International Units per cup), whereas white spuds contain virtually none. Sweet potatoes prove to be a better bet when it comes to blood sugar con-trol, as they do not raise blood sugar and insulin levels as high as white potatoes do, according to Har-vard’s glycemic index ranking. The bottom line: Mix and match white and sweet potatoes in modera-tion in your weekly meals and reap a bounty of nutritional rewards, as well as culinary opportunities that all will enjoy.

—Victoria Shanta Retelny, RDN, LDN

Q: Are mycotoxins, such as aflatoxins, a real risk—and why?

A: Mycotoxins, toxins produced by certain fungi in and on food, do pose a threat to humans and animals. Af-latoxins—the most recognized and researched mycotoxins in the world—are detected occasion-ally in milk, cheese, almonds, figs, spices, and other sources, though peanuts, corn, and cottonseed are at highest risk for contamination. Aflatoxins are produced by the fungi Aspergillus flavus, which can occur in crops both before and after harvest due to high humidity and temperature. When ingested, inhaled, or absorbed through the skin, aflatoxins can cause acute sickness, such as aflatoxicosis, a disease primarily of the liver, and even potential death. The International Agency for Research on Cancer has also placed aflatoxin on the list of human carcinogens. Most countries, including the U.S., have adopted regulations that limit the amount of aflatoxins in all food designated for human consumption to not exceed 20 micrograms per kilo-gram. For example, the USDA maintains a comprehensive program of proper processing and destruction of high aflatoxin content in raw peanuts. So there’s no need to avoid eating wholesome foods, like pea-nuts or corn, for fear of contamination in the U.S. Even so, it’s a good idea to store your grains and nuts in a dry, cool environment.

—McKenzie Hall, RD

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